Warmup
750 m row
Sampson stretch
10 pass throughs
10 front squats
10 pull-ups
10 burpees
15' Rope Climb
Junk Yard Dawg
WOD 1
15-12-9
Thrusters (135/95) (115/75) (95/65)
Box Jumps (30"/24") (24"/20") (20"/12")
Rest 5 minutes
WOD 2
3 rounds for time
400 m run
10 GHD sit-ups
20 Ring Rows
No comments:
Post a Comment